Experiencing a severe cramp while running can be scary and debilitating, particularly if the cramp is painful enough to stop you. Cramps are not always a sign that you have a serious problem, however. In many cases, pacing yourself while running and taking steps to change your eating and drinking habits can prevent severe cramps. If they persist despite taking measures, consult a doctor.
Cramps
Muscle cramps are the result of a muscle contracting forcibly and not relaxing. Severe cramps are often painful, and your muscles may contract enough that they form a knot that creates a lump under your skin. Your muscles may be sore the day after experiencing a severe cramp. Cramps can happen in any muscle in the body, but are most likely to appear in the calf and lower leg. Runners often experience cramps in the feet and in the area just under the rib cage. Anyone can get a cramp, but they are common in endurance athletes and older people who overexert themselves.
Causes
It is not clear exactly what causes muscle cramping, but certain conditions are likely culprits. Suspected causes include electrolyte imbalances or deficiencies, malnutrition, dehydration, muscle fatigue, running in high temperatures and lack of a proper warm up before running. Certain prescription medications can cause muscle cramping as a side effect. In rare cases, an underlying disease, such as Lou Gehrig's disease, is the cause of cramping.
Prevention
To prevent muscle cramps, drink plenty of water the day of your run. MayoClinic.com recommends drinking 1 to 3 cups of water right before you run and taking small sips of water while engaged in activity. If you are exercising in hot temperatures, consume more water or a sports drink enhanced with electrolytes, which can help you hydrate more adequately. Eat a nutrient-dense diet that is rich in electrolytes, particularly potassium, sodium and magnesium. Taking a multi-vitamin can also help. To keep your muscles flexible and smoothly contracting, warm up before running by doing five to 10 minutes of calisthenics or mild jogging. After a proper warm-up, gently stretch all your muscles. Massaging and stretching your muscles during throughout the day can also help. If you are a beginning runner or a more seasoned runner who is increasing the intensity of your workout, pace yourself and make any changes incrementally, gradually increasing your pace over a period of time. Consult your doctor regarding any medications you are taking. Some medications can deplete the electrolytes in your body, leading to cramps. If taking preventive measures doesn't fix the issue, consult a doctor to rule out an underlying medical disorder.
Treatment
As soon as you feel a severe cramp coming on, stop running and stretch the affected muscle. Stretching can be painful, but it will help loosen the muscle and stop it from forming a knot. Massaging the muscle while it is stretched should get rid of the cramp. Drink water or a sports drink enhanced with electrolytes to help hydrate. If your muscles are still tight after running, applying heat can help. Muscles that are sore or tender should be treated with cold. Seek medical treatment if the cramps persist despite self-care measures.
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